Coach Luke Kayyem teaches a classroom of students how to perform the double under at the Kayyem Signature Series. A skill used in the “sport of fitness” and in competitive exercise. Watch this tutorial video and see if you can get your first!
Programming for Tuesday, July 2, 2013
Help establish a solid foundation of health and fitness in your kids lives by showing them how fun it can be to get stronger, run faster, and cheer for friends who are doing the same thing! The second session of the Lil Beasts Summer Camp at CrossFit Scottsdale is right around the corner, running from July 8th-12th, and registration is still open! Use up some of that summer-break free-time and give your family some new fodder for dinner table conversation… “I hate burpees!” “So did I!!”
LIFE: 8-10 Back squat + 5 burpee high jump + 7 hand release pushup
Programming for Monday, July 1, 2013
As we reach the half way mark into year 2013 I invite all of you to take a step back and appreciate the progress you have made on your journey to health, fitness, and overall wellbeing. Perhaps some of us began this self-project as a New Years resolution. Kudos to you for sticking with it — now give your self a pat on the back for how far you have come. Maybe others of us still have fitness goals and accomplishments we have not met yet. Well, this year has many more training days to come to be sure, but lets also recognize how every day that we show up is a day of progress, even if it doesn’t always feel like one. Regardless of what mile-marker you are at on this highway of health, the half-way mark of 2013 is a great time to take mental note of your progress, and set your sights on where you want to be at the year’s end. Let’s get to work people!
1 Minute of sit ups + 5 burpees x3 rounds
Attention Parents! Let your kids come join in on the fun as Session 2 of the Lil Beasts Kids Camp is still open for registration!
Kids will learn about health and fitness while participating in fun games, crafts, water day and fitness testing. They will also learn about nutrition and be able to try new and healthy treats! Session 2 runs from July 8th to July 12th. To sign your kids up, please visit www.CrossFitScottsdale.com and click on the Kids Camp icon.
Programming for Saturday, June 28, 2013
Time to load up the barbells and throw some heavy weight around my friends! Moving any load from a stationary position on the ground all the way up to your shoulder is no easy task. But at CrossFit Scottsdale we are trained to maximize our body’s internal power to move explosively, efficiently, and effectively. Whether you are new to Olympic Lifting, or are a seasoned veteran, there is always a new cue to hone in on and a bad habit to break. Let’s get to it folks! It’s Lift Heavy Saturday!
Programming for Friday, June 28, 2013
5 Minute push up hold
5 Minute squat hold
*3 burpees every time you break
Programming for Thursday, June 27, 2013
The wall. We have all experienced it. Its the point in a workout where every fiber of your being, every thought in your mind, and all of your common sense is begging you to stop. At CrossFit Scottsdale, not only do we train to you to reach this wall, but we train you to get comfortable there. It only takes a few times of smashing that wall to pieces to know intuitively that no wall is too grand to come between you and the finish line. Welcome that wall. Embrace it. Then laugh in its face and bash right through it!
Programming for June 24 and 25, 2013
Tie your shoe laces extra tight and stretch out those calves, ankles, and shoulders everyone because the much anticipated 5th Annual CrossFit Scottsdale Jump Rope-A-Thon has finally arrived! Both today and tomorrow’s workout will be about so much more than just jumping rope. With each swing of the rope and with each hop of your feet you will be helping an Arizona child find joy, health, and friendship through team sports. At CrossFit Scottsdale we understand the profound impact that participating in sports activities has had on our lives, and we want you to help us give that gift to Children across our state. All of the money we raise at the this super fun, family friendly event will go straight to the Arizona Baseball Charities and into the hands of youth sports programs that need it most!. You can choose to make a flat donation, or pledge to donate .01, .05, .10, or .25 per jump.
It’s Monday folks, and that means we have another week to get better, faster, stronger, and healthier. Let’s start this week by setting up a personal goal for ourselves — one that is challenging, concrete, and 100% attainable. Maybe we want to raise a certain amount of money at the Jump Rope-a-Thon. Maybe we want to set our alarms a little earlier to have our workout in the bag before breakfast? Or maybe we just want to extend to ourselves a little extra love and understanding. Whatever your goal is this week, use it to invigorate your every action and you will surely achieve it!
Programming for Monday, June 24, 2013
A-Front squat + max calorie row – 45 sec (3 min rest) x5
B- Strict pull up + max mountain climber – 45 sec (2 min rest) x3
C- 100 Air squats for time
SPORT: Front squat 3-5 + strict/weighted 3-5